CROSSFIT
Front Squat
6(L) 6(M) 2×6(H)
7 rounds for time:
5 Thruster 115/75
35 Double Under
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STRONGFIT
Week 1
3 rounds: (very light)
15 Prone Incline Front Raise
15 Prone Incline Rear Delt Fly
15 Incline Dumbbell Fly (pec)
AMRAP 10:00 (spot partner while you rest)
10 Bench Press
10 Calorie Row
(alternate rounds with a partner)
AMRAP 10:00
10 Lat Pulldown
10 Assault Bike
(alternate rounds with a partner)
AMRAP 10:00
15 Face Pull
15 Triceps Extension
15 Biceps Curl
15 Push-up
(alternate rounds with a partner)
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COMPETITOR
2 rounds:
200m Ski
5 Muscle Snatch (empty bar)
10 Overhead Squat (empty bar)
Muscle Snatch
3(L) 3(M) 3(MH) 3(H)
Power Snatch
60% 1×4
65% 1×4
70% 3×4
Back Squat
75% 4×5
7 rounds for time:
5 Thruster 135/95
35 Double Under
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WEIGHTLIFTING
Deload
At a moderate Load:
Muscle Snatch
5×3
At a moderate Load:
Hang Snatch High Pull
4×4
Power Snatch + Drop Snatch
5(2+2)
Back Squat
60% 5×5
Decline Sit-up
2 sets (pick reps)
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POWERBUILDING
Bench Press
80% 6 sets of 4
Flex Leverage Row
8(L) 8(M) 8(MH) 8(H)
Neutral Grip Pulldown
10(L) 10(M) 10(MH) 10(H)
3 rounds:
No rest between exercises.
12 H-Raise
12 Incline Dumbbell Curl
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
15 Face Pull
15 Rope Pushdown
15 Rope Biceps Curl
(alternate rounds with a partner)
“Pride makes us artificial and humility makes us real.”
~Thomas Merton
